Exercising regularly will inevitably result in muscle growth, whether you’re hiking, body building or even surfing. However, muscle growth can only happen if you’re eating protein. The more exercise you do, the more protein you should consume in order to maximise muscle growth and recovery.
Even if you’re not exercising vigorously, getting enough protein is extremely important, and most of us struggle at least once in our life to find an easy way to get in plant-based protein. Thankfully, we now know that almost every vegetable, grain, seed, legume and fruit contains protein, even if it’s very minimal. Eating a consistent amount of the right foods will ensure that you get enough protein, but there are certain ways to get in large quantities for post workout recovery. Checkout our blog on the are you getting enough protein as a vegan? Here.
With that being said, here are 3 easy ways to get plant-based protein:
Legumes
Legumes are among the most wholesome, easiest ways to get in plant-based protein. They are packed with nutrients, fiber, and calories, and come in a variety of different forms, including lentils (red, brown, and black), chickpeas, peas, and beans.
To give you a rough idea of how much protein legumes have, one can of chickpeas contains roughly 20g of protein, while one can of lentils carries around 10g of protein.
Legumes can be made into a diverse range of dishes and can be enjoyed in the morning, in the afternoon, evening, or even between meals. Smash them up with avocado on toast, or throw into a salad with some salad dressing and enjoy.
Plant-Based Protein Powder
Nowadays, most of us don’t have the time to meal prep. Thankfully, there are now many different kinds of plant-based protein shakes available, each with their own flavor and consistency. Most plant-based powders contain around 20g of protein per serving.
Our favorite is pea protein powder. Pea protein powder is commonly made without preservatives and other chemicals or ingredients, leaving the protein wholesome and close to unprocessed. It is quite tasteless though, so aim to get a powder that contains a natural sweetener (ie stevia).
If you prefer having shakes and smoothies as a regular meal, there are companies that make plant-based protein powder with other wholesome ingredients, helping you hit more nutrients and calories in your shake. Blend your powder with some peanut butter for an extra punch of protein and calories!
Grains
Surprisingly, grains contain a decent amount of protein, and come loaded with fiber and carbohydrates.
There are many different types of grains available, easily accessible for almost everyone. Our favorite grains are oats, brown rice, and quinoa. Oats pack a hefty load of calories, protein, and carbohydrates; in just one cup of dried oats, you’ll get around 300 calories and 10 grams of protein. Mix in some peanut butter, plant-based protein powder, and some fruit for a delicious, powerful, and protein-loaded meal.
Conclusion:
There are many other delicious and easy ways to get plant-based protein, but these three are by far the most easily accessible right now.